5 minutes for maximum calories

Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg
(2) – Assault bike for calories

0-3 mins
3 rounds of
3 pull up
6 push up
9 Squats

3-6 mins
3 rounds of
4 pull up
8 push up
12 squat

6-9 mins
3 rounds of
5 pull up
10 push up
15 Squats

9-12 mins
3 rounds of
6 pull ups
12 push ups
18 Squats

1. Snatch

65% 2
70% 2
75% 2
80% 2x2

2. Ring dips

3x10 strict

3. Conditioning

AMRAP 15:
10 hspu
10 t2b
10 c2b
10 thruster

4. Front Squat

65% 3×2

Run 45min

4 ROUNDS
-400m Run
-20 Wallballs 20#/14#
-15 Burpees
-5 Overhead Squats
-Row 400m / 300m

OPEN GYM 5:15 am

25-1, odds ring dips, evens 1 pood kbs. Tough.

15 Min AMRAP

5 Muscle ups
15 Toes To Bars
5 Handstand Push Ups
10 Lunges (5 each leg) holiding 25 lbs plate
10 Pistols (5 each leg)
15 Hollow Rocks

4 Rounds (5 MU & 7 T2B) BABYYYYYY!